CrossFit Jacked – CrossFit
Weightlifting
Back Squat (3 sets of 10 @ 70% in 17 minutes)
Jerk Dip Squat (3 sets of 5 @ 85% of Jerk in 5 minutes)
The jerk dip squat is a partial jerk exercise to strengthen the dip position and movement.
Metcon
Metcon (Time)
Stairmaster
20 Minute Cap
30-20-10:
Row Calories or Bike
Dumbbell Box Step-ups (50/35)
Directly Into…
10-20-30:
Alternating Dumbbell Snatches (50/35)
Wallballs (20/14)
* We’ll alternate legs every rep on the dumbbell box step-ups
* A single dumbbell is used here, ideally the same weight you’ll use for the dumbbell snatches
* This should be a weight that you won’t have to stop during the set of 30 and one that allows you to stand to full extension with the front leg without assistance from the other
* Adjust box height or dumbbell weight as needed to accomplish this
* Stagger heats by 8-10 minutes if short on rowers
Finisher
Metcon (AMRAP – Reps)
5 Rounds
1) Jumping Lunge (12 Seconds)
-Bodyweight Only
-Max Effort – Minimum 10 reps/round
2) Glute Bridge w/Bar (48 Seconds)
-Recommended load: 45/35lbs
-Active Recovery – Slow, Continuous Movement (No Stopping)
*No rest between reps or rounds
*Total Time: 5 minutes